All over the internet you will get ample of resources which will give you fast and easy weight loss tips. But the problem with them is that you would not be able to loss weight fast. There is a way to lose weight fast but it has to be done the right way…

Did you know you can actually lose more fat and keep your metabolism burning fat faster by doing a few shorter ten to twelve minute workouts instead of one big forty five minute to one hour long workout?

An interesting study being done with research at the University of Pittsburgh discovered that women who split up their forty five minute cardiovascular workouts into four separate ten minute workout sessions during the day actually lose twenty pounds and the group of women who did one large hour long cardiovascular workout only lost fourteen pounds

The researchers discovered the reason why short workouts are better.  It is because by working out herder for shorter periods you never give your metabolism a long period of "slowdown phase". Your body gets used to the quick spurt workouts and your metabolism stays high because it expects that you will need to burn energy soon again.

So believe it or not, shorter is better…

I will report more on this phenomenon in the future. As always, leave your comments questions and concerns.

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In this summer beach body video, learn how to get a flat stomach fast with no crunches starring Wendie Pett! For those looking for how to get a flat stomach before the Summer Season, I have found this video to be very helpful, and of course the best part is NO CRUNCHES!

Come back soon for more tips and videos and, as always, let me know what I can do to help you in your quest to lose weight! Leave me comments!

Enjoy!

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Dear Dr. Bob: "I hear that a grain called chia is the latest to be labeled a superfood. What makes it so great?"

Dr. Bob answers: "Americans have known about chia for a long time now- surely you or someone you know has owned a Chia Pet- but only recently have nutritionists found outjust how healthy the white form of the grain, salba, can be to eat. According to Dr. Vladimir Vuksan, professor of nutrition and medicine at the University of Toronto, 100 grams of chia will yield 70% of your daily requirement of calcium and 50% of your iron requirement. It also contains 10 times more magnesium than milk, 25% more fiber than flaxseed, twice the potassium of bananas, 30% more antioxidants than strawberries, and 50% more vegetable protein than soybeans. I eat it on my salad every day to control my weight; just 100 grams of chia is so filling that it quashes my hunger for hours. I was able to lose 7 pounds in just 1 month by incorporating the grain into my diet- dropping me below 200 lbs for the first time since my 20s."

I have also been using Chia seed for about 3 years now and I can tell you firsthand that it's benefits are many. It really does fill you up, is a high density grain, and a true superfood. If you want to lose weight easily and go without the traditional hunger pangs while "dieting" I would recommend adding Chia to your diet. 100 grams every day at breakfast will do the trick and keep you satisfied until midday.

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There is really a very simple answer to that question and it was very refreshing to see the real answer to that question in a blog post I found today: How To Lose Stomach Fat

It is physically impossible to "target" and get rid of fat in specific areas of your body. There is no way that you can decide to "lose the stomach fat" and then direct your body to melt away the pounds only in your abdominal area.

Of course, you can work that area with exercises, but the best that will happen is that you will have very strong muscles under the stomach fat.

The way to melt the fat away is to burn more calories than you consume, and to do it consistently. That means that you must have a proper diet in place before you begin your workout plan.

I will expand on this topic more in the next few days. Just know that this is a very important concept to learn in your quest to lose weight and become healthy and fit.

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Carb Cycling is a great way to lose the fat content in your body, and you will look good, and feel great after you complete several cycles of the diet. However, there are some side effects that are quite unpleasant, that you really need to know about before you go all hard core into this diet.

When you are burning fat, this process is called ketosis, and it is a natural occurrence in your body when you are in fat burning mode. However, as good as that may be, you have to be prepared to some very nasty side effect that might make things a little less nice.

The main side effect is an increase in acetone in the mouth, which causes some very nasty bad breath, quite unbearable at times. You can, however, brush your teeth with baking soda to try and negate these effects. However, they will return as long as you are going through ketosis.

There next list of side effects do not affect everyone, however, that does not mean it won't effect you:

- 41% will become constipated (increase your fiber intake if this happens)

- 47% will experience hypoglycaemia, which also has the side effects of irritability, rapid heart beat, sweating, trembling, hunger, and some rather painful headaches

- 16% will lose their appetite ( this is a rather good thing, because you are trying to lose weight after all)

- 8% will have high levels of uric acid in their urine. (drink more water, eat lots more veggies, and eat less acid foods) (this can also make your urine smell very bad)

As you can see, these are not exactly pleasant side effects to have. But if you follow those counteractive measures, I am sure you will get through your carb cycling diet without that much trouble at all.

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Have you reached a plateau in your diet regime where the loss of weight seems to have stopped? If you have then isn't it about time like so many other women around the globe you tried the diet known as carb cycling. When it comes to carb cycling for women it can help you to lose those extra pounds more effectively without actually needing you to eliminate foods that are essential to the way in which your body burns fact.

So just what is carb cycling? With this particular diet you are required for a period of 2 to 3 days reduce the number of carbs that you consume. Then for the next 2 to 3 days you increase the number of carbs you consume once more.

What this diet does is actually helps on the lower carb days you use the fat stored in the body to provide it with energy as you work out and so fat gets burned off more quickly. Whilst on the other days when you consume more carbs this is going to help replenish the energy you have lost whilst making sure that when you are not doing any kind of physical activity your metabolism still functions at optimum levels.

If you do choose to use this diet to help lose weight unlike others there are no strict guidelines for you to adhere to. With this one it is watching how your body reacts when you make the changes of the levels of carbs you eat will determine how effective it is. You may find that you are someone who is able to eat carbs containing more starch rather than the fibrous ones to actually achieve your weight loss goals.

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There are many carb cycling meal plans out there, however, not all of them are going to have the foods that you like on them. So, maybe it's time to create one of your own. Here I will show you what types of foods, and why they should be going into your meal plans.

The carb cycling meal plans are best done on a 6 meal a day plan, this way you will have enough food to fuel you, and keep your metabolism up, which is very important in this diet.

There are 3 basic days in the carb cycling diet:

- High Carb Day
- Low Carb Day
- No Carb Day

On the high carb day, you are going to have 4 meals out of 6 which will contain as many carbs as you want. Just remember to mix it up with some lean proteins such as:

- white chicken/turkey meat
- tuna fish (canned)
- protein shakes with at least 40 – 50g of protein in them. Remember, you will want to go 1g / 1 lbs of body weight when you consume protein. This will help maintain your muscle definition.
- cottage cheese
- and egg whites.
Those are the best proteins you can consume during your run of the carb cycling diet.

On the low carb day, you cut back on the carbs to only a limited 3 meals with any carbs at all. All others will have none, just lots of lean proteins, and veggies. Your proteins are very important on this day, as they will be a major part of your diet, so don't skimp out.

On the no carb day you are going to have NO to LITTLE carb intake at all. Most of the carbs will come from the veggies, or protein that you will eat through out the day.

As you can see through out those 3 basic cycle days, you have to keep up your protein intake. This is what feeds your muscles, without it, you lose them, and your metabolism drops like a rock. Since keeping your metabolism up through out the diet is the key to making it work then that would mean that eating your proper intake of protein is the key to the whole thing.

Without the proper protein intake at 1g / 1 lbs of body weight, the carb cycling meal plan will be null and void. Because without it, there is no metabolism, because there is no muscle to start it up. So while on the carb cycling diet, please keep up the required intake of protein, this way, you will actually stand a chance in reaching your goal of a nicely defined body.

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Coconut oil goes against the typical conventions of weight loss. Many people wonder how a fat, and a saturated one at that, can be helpful in losing weight and keeping it off.

Interestingly enough, coconut oil really works to help you shed the pounds and get slim.

The first way that coconut oil helps you lose weight is that it contains special triglycerides, called medium chain fatty acids, that works to get a sluggish metabolism up to speed again. Many serial dieters have actually hurt their metabolism over the years and tricked the body into thinking it should go into starvation mode. Just 1 tablespoon of coconut oil a day can train the body to bounce back to it's original natural metabolic speed, which is often up to 50% faster than a typical dieter's metabolism.

The second way that coconut oil helps you to lose weight is that it actually balances your blood sugar throughout the day. In my last post I talked about how blood sugar levels play a very important role in how hungry you feel throughout the day. Coconut oil is similar to blood glucose in that your body will use the coconut oil for energy and it will minimally impact your glucose levels. Coconut oil is a low glycemic food, meaning that it will not cause spikes or dips in your body's blood sugar levels.

Lastly, coconut oil also contains lauric acid and caprylic acid. These two acids combat yeast and candida. Yeast and candida are two nasty things that can cause weight loss and poor metabolism. When present in high levels in the body they also cause cravings for sugars and high carbohydrate foods. Coconut oil will keep both of these substances at natural to low levels and stop them from wreaking havoc on your system.

So just by adding about 1 tablespoon of coconut oil to your diet everyday you can see a variety of positive effects in helping you lose weight, and feel healthier. Coconut oil is an important supplement for your weight loss protocols.

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You've probably heard of this one, right? It's true, it is a very effective way to lose weight and keep it off for good.

Have you ever gone without eating for a few hours longer than normal? Your blood sugar starts to crash, you know you need to eat but you feel ravenous! You're ready to eat the first thing you see. So you drive past a fast food joint, turn around and next thing you know you're in the drive thru ordering up a sloppy mess of food!

It doesn't have to be that way though. Don't ever go that long without eating, no matter what diet you might be on. Your body just doesn't work that way.  If you prepared correctly first, and packed a few small and nutritious meals to be eaten every 3 hours or so, you would never get so hungry that you want to eat everything in sight.

By eating many small meals you are spacing out your caloric intake in the ideal way so you burn the energy evenly throughout the day. You are also going to have more energy b/c by spacing out the calories you won't get those sugar crashes and carb crashes, you'll have nice even energy all day long.

So when you start your day pack yourself small healthy meals to be eaten throughout the day, ideally every 2.5-3 hours and you will never experience the pain of having your blood sugar drop and running to the closest fast food joint.

5 small meals a day is a HUGE secret to keeping the weight off for good. Try it and let me know how it works for you!

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While there isn't "one secret" there is one very important point to losing weight naturally and keeping it off for good.

That would be "specialized knowledge". If you have the right knowledge you can truly do anything. Think about that for a second. If you have the blueprints, you can build a castle. If you have the instructions to lose weight and keep it off all you need to do is follow them to get the results you want. It is that easy.

There are people out there in the world that are very good at the weight loss game and know how to keep it off for good and live healthy and happy lives.

What you need to do is figure out exactly what these successful people are doing and "model" their behavior and strategies so that you can gain the benefits of their wisdom.

Today I will share one simple but very important piece to the puzzle of weight loss. Don't let it's simplicity fool you…

It is as simple as making sure you sweat every day.

Get into the habit of working up a sweat once a day every day. Talk a brisk walk, run up and down the stairs, get outside and take a bike ride, do squats or jumping jacks. It really doesn't matter HOW you do it, just make a point of sweating every day! You could even just sit in a sauna for 20 minutes and you would still get most of the benefits of a good sweat.

Why do you need to sweat?  There are a few good reasons…When you sweat you are increasing your metabolism, which means your body is burning energy faster than if you were at rest, which means you are burning stored fat, which means you are losing weight.

Sweating is also one of the ways your body detoxifies, and as you release stored toxins through your pores your body will fall into a better metabolic balance. Weight loss often can not happen until you release the toxins stored in your fat cells first.

Sweating wakes up the cells of your body and tells them that they want to move. It helps circulate your lymphatic fluid, it increases your metabolic rate and "kickstarts" a very important part of the puzzle to losing weight naturally, effectively and permanently.

So the first step in losing your weight is to make sure you sweat every day. Try it and you will see the benefits almost instantaneously.

Tomorrow I will share another secret and explain how creating good habits will help you keep the weight off permanently and at the same time feel effortless.

Talk soon,

Patty

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